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Who Must Eat Our Children in Children and Adolescents

The Decalogue healthy eating

1 .- Varied.
accustomed to your child as soon as possible to eat and taste all the flavors of different foods. The key to educate you on healthy eating habits is to offer a varied diet from early childhood of life. It is difficult for the child to learn to eat well if you have not given the opportunity to make contact with a wide variety of foods.

2 .- Sana.
Choose lower-fat foods with little salt, plenty of vegetables (vegetables, fruits, vegetables and whole grains), and in amounts commensurate with their appetites and needs.

3 .- Balanced.
is imperative that you know the school menu to complement it with breakfast, lunch, snack and dinner, and thereby a balanced diet. Food should be distributed throughout the day for the body to get them the nutrients they need, according to its requirements.

4 .- Nutrition.
Offer foods from all groups (fruits, vegetables, meats, fish, cereals, vegetables ...) so you can choose the ones you like best. And it is in your hands to prevent your child regularly use superfluous food, full of empty calories, like candy, soft drinks, sweets, crisps and the like or pre-cooked burgers and pizzas. 5 .-

Appetizing.
If you cook food (vegetables, fish, vegetables ...) in different ways, combine the foods that you know that you like but your child to others that you like more and show the dishes on the table in an interesting, have many assurances that food is most desirable.

6 .- Fun.
Let them share in the purchase, preparation of meals, preparing the table, etc. This may be an opportunity to learn good habits and enjoy the food.

7 .- Amazing.
Teach them everything you know about food: what they are, what functions develop in the body, much needed by the body of each food ...

8 .- Sorted. Enjoy
in family mealtimes or dinner in a relaxed and tranquil, following an order when eating: first course, main course and dessert.

9 .- Consistent.
Make sure your child does at least 3 meals of the day: breakfast, lunch and dinner. And if they spend more than 4 hours of each other, encourage him to take a snack.

10 .- Education.
is essential that the education of healthy eating habits takes place both at home and at school. The family education requires patience, dedication, perseverance, discipline, do not make unacceptable concessions and some respect for the child's appetite, as long as its growth and development is within normal.

Source: consumer.es

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adequate nutrition during pregnancy

A balanced and nutritious diet , but is essential throughout the life of the people, it is especially during this stage of the mother. Is that in this period is imposed also meet baby's nutritional requirements. One of the essential precondition for maintaining a balanced diet is not eating too much of each food group, because you need variety to get adequate protein supplements, minerals and vitamins. The high quality protein foods such as meat, dairy and eggs should be supplemented with so-called energy foods such as grains, bread and bread products. There's a lot appropriate.
In cases where the mother is overweight, you should limit the intake of calories such as sweets, sugars and fats. It is here, then where will that supplementing the diet with a good income of proteins, primarily with intake of meat, yogurt, milk, cheese and eggs indicate that the nutritionist.

is essential that power be present throughout the five food groups:

- Dairy,
- Red meat, chicken, fish and eggs,
- Cereals and derivatives,
- Fruit and
- Vegetables Dairy


The milk is the best of these foods for their high protein content and calcium. Try to include daily in the diet, low fat and vitaminized.
Cheese is much richer in protein and calcium also contain vitamins A and D, but some of them, especially hard cheeses, should be avoided because they have a higher fat content. The more soluble
white cheeses are low-fat spreads and so-called soft, fresh, port salut, and mozzarella, or low calorie.
butter and cream contain a high percentage of fat, for this reason should replace cheese spreads.

In those cases where the milk is not to your liking, you might try include using substitutes such as cultured yogurt or skim milk.
milk may also be included as a replacement for water in the preparation of gelatin preferably low calorie. Meat and eggs



Red meat, which should be lean (remove the fat before cooking), including at least once a day.
contain a good amount of high quality protein and iron, nutrients that are in so-called white meat, either chicken or fish.
But with an added bonus they have less fat and more easily digestible. The iron, calcium, fats, proteins, vitamins A and D are components of the egg and allow this food to sometimes replace meat, omelets (Which may be with cheese and vegetables), puddings, prepared scrambled eggs, etc., But always bearing in mind that the chosen type of preparation does not involve excessive calories.
The amount of egg in the diet of a pregnant woman is 2 units per week, and may also incorporate a clear day.

Bread, biscuits and cereals
Cereals are an important source of carbohydrates and fiber if they are consumed in a comprehensive (integrated black bread or crackers).
In moderate amounts, are a good supplement in the diet, as these have much more fiber and vitamin B complex Fruit and cereals


leafy vegetables have significant amount of vitamin C and fiber. It is best eaten raw or steamed to prevent loss of important nutrients. In the case of carrot and pumpkin or squash have lots of beta carotene precursor of vitamin A. As for citrus, strawberries and kiwi have adequate amounts of vitamin C.
minimum recommended intake of one unit per day. Liquid


should try to drink at least 2 liters a day of juice unsweetened applesauce, tea, mate tea, mineral water, soda, broth, defatted, (juice or diet soda, 1 liter per day)
Control pregnancy weight and overweight
The pregnant woman must be under strict control to reduce doctor, as a calorie-poor diet can bring about a low essential nutrients that adversely affect the normal infant and herself.

protein in the diet should be primarily high quality (meat, eggs, milk) because the baby are the best uses to form its own tissues.

properly selecting protein sources with a low percentage of fat (skim milk, fish, lean meats), ensuring a good supply of protein, vitamins and minerals without adding a lot of calories in the diet.
same time, being overweight during pregnancy requires reducing food intake high energy (sweets, sugar, honey, preserves, fats) and to a lesser extent, meals, limiting them to the minimum amounts provided to cover the caloric value set by the nutritionists in each case.

few periods of life require both careful selection, quality and quantity of food intake. Necessitates careful medical supervision in a particular case, thus avoiding the problem of overweight.

Source: zonadiet.com

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Sleep Disorders In Children Bad

Sleep is a time of day or night of variable duration during which the children rest, made issues that concern them, physically and mentally mature, and learn to become independent from the rest of the world (especially mom and dad) for a few hours.

So it is not difficult to conclude that sleep seems to be a difficult task for children, a challenge, a time of great vulnerability.

Studies from the University of Colorado, all babies pass through cycles of light and deep sleep for one night.

Throughout development, is expected to wane first and second rise. Around the age of 4 months, the baby does sleep 3 or 4 hours.

Within this period is 90 minutes of deep sleep, and end sleep is light, almost a state of semialerta.

It is now when the baby is likely to wake up. Minutes later, enter the next phase of deep sleep, which will complete night's sleep about 8 hours.

The mode of action of the parents during this interval of wakefulness is essential.

If you turn on the light, raise the child or feed it is very unlikely to return to sleep so easily, and, worse, that the habit of sleep disruption becomes an annoying habit.

If on the contrary, waking up is not an immediate response, will be forced to find their own routine to continue sleeping.

These same studies, say the 24-hour circadian rhythm is already firmly established at birth as the baby learns them during pregnancy, accompanying the mother.

The baby already has its own way of sleeping and waking. Therefore, the task of parents is summarized simply to generate the right environment to continue the same pace.

That child is insomnia?
child Insomnia is a disorder characterized by any of the following situations:

a) Difficulty falling asleep only
b) Frequent night waking (between 3 and 15 times), with inability to fall asleep without parental help
c) Sleep superficial
d) Fewer hours of sleep than normal for their age

Children suffer insomnia for two main reasons
1 º) Acquisition erroneous habit of sleep, 70% of babies begin to sleep more than 4 hours straight after 3 months, and 83% sleep 8 hours to be 5 or 6 months.

However, after one year, there is still about 10% of children who do not sleep the whole night.
In this case the child should be re-educated and encouraged to sleep. Like all habits, it also learns through repetition, that is, insisting In the same tactic over and over again, very patiently, until the baby gets used to it.

The evening anger are counterproductive, as the baby is distressed and only will cry more, or decided to challenge our anger with a long sleepless night.

is common for parents to interpret the child wakes up to food demand, but in reality, from approximately 6 months, the body is unable to use glucose reserves to tolerate an overnight fast.

Therefore, it is likely that feeding in the middle of the night, only managed to give the baby a "good" idea that there is a valid reason to wake up.

2 º) Any change in the baby's routine (moving, birth of a sibling) or, in very active baby, any progress that will produce excitement maturation (learning to walk, crawl, etc).

In fact, infants are highly sensitive and perceptive, and sleep is usually the first sign that something different is happening.

This is normal and, thankfully, temporary.

After normalization of the situation or the baby is able to adapt to the new, back to sleep as before, without any difficulty.

Moreover, most children live in the moment of the night as a very dangerous time, because it departs from the caregivers.

At first it is very difficult for him to understand that this separation is temporary, so it is very scary and only quiet when they come to his aid.

Little by little, is the understanding that it is not abandoned, and will reach to see his crib, pacifier or favorite toy to pursue the dream.

It is therefore important to convey the assurance that the adult will remain with him during the night, and barely understands, progress in teaching to be a bit lonely.

Night is a continuation of the day, and baby there is no dividing line between them.

is why we should not be alarmed when the baby after one day "special" this difficulty sleeping, surely this will be temporary and all will return to normal quickly.

Learning to sleep alone at night is bound, no doubt, to the task of learning about independence, and this seems so simple, it is sometimes a challenge of parenting.

Source: zonapediatrica.com